Pickleball is fast, fun, and addicting. But if your Achilles tendon is acting up, it can sideline you fast. That sharp pain in the back of your ankle? It’s no joke. And if you ignore it, you could be facing months of recovery—or worse, a full-blown tear.
Let’s fix that.
This guide will show you exactly why your Achilles is hurting, why old rehab advice is outdated, and the best new exercises to heal, strengthen, and bulletproof your tendon so you can keep playing without pain. And if you're in Springfield, MO, the expert sports chiropractors at 417 Performance can help you recover quickly and get back on the court.
Why the Achilles Gets Wrecked in Pickleball
Your Achilles is like a high-powered spring. Every time you push off, stop, or change direction, it stretches and releases energy. In pickleball, this happens constantly.
That’s a lot of stress on one tendon.
And the problem? Most Achilles injuries happen in the middle of the tendon—right where blood flow is weakest. That means healing is slow.
So if you’ve been dealing with that nagging pain and wondering why it won’t go away, this is why. But don’t worry, we’ve got a better plan.
Why Old Achilles Rehab Advice is Wrong
For years, the go-to advice for Achilles pain was simple: heel drops (standing on your toes and slowly lowering down).
Not bad advice, but not the best either. Here’s why:
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Heel drops don’t fix fluid flow. The Achilles needs constant movement of fluids to bring in nutrients and clear out waste. Simple up-and-down movements don’t maximize this.
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Heel drops ignore fiber sliding. Your Achilles is made up of thousands of tiny fibers that need to slide against each other. Heel drops don’t help that process much.
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They don’t focus on strength under load. Your Achilles needs to be strong while under pressure. Heel drops don’t load the tendon enough for long-term benefits.
The solution? A new, science-backed approach that actually gets your Achilles working the way it should.
The New Way to Heal and Strengthen Your Achilles
Instead of just stretching and hoping for the best, we need to apply the right movement, pressure, and load to trigger real healing.
Here’s how:
1. Boost Fluid Flow (So Your Tendon Can Heal)
When you put the right kind of pressure on your Achilles, it pushes out old fluid and pulls in fresh nutrients—which speeds up healing.
Solution: Isometric Holds – Holding a position under tension forces fluid exchange, helping your Achilles recover faster.
2. Get Your Fibers Sliding (To Reduce Stiffness and Pain)
The tiny fibers in your Achilles need to move smoothly. If they get stuck? You feel pain, stiffness, and weakness. The key is to strengthen the soleus muscle (a deeper calf muscle) with bent-knee exercises.
Solution: Bent-Knee Heel Raises – This makes sure the Achilles fibers are sliding properly while strengthening the whole tendon.
3. Strengthen Under Load (To Prevent Future Injuries)
If your Achilles isn’t strong enough to handle the stress of pickleball, it will keep breaking down. You need exercises that train it to handle real forces.
Solution: Heavy, Long-Duration Heel Raises – This builds resilience so you can move pain-free.
The Best Achilles Exercises for Pickleball Players
1. Heel Raises (Straight & Bent Knee)
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Do 4 sets of 24 reps with both straight and bent knees.
2. Isometric Holds
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At the end of each set, hold your heel slightly off the ground for 30 seconds.
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This squeezes fluid out of the tendon, helping it heal faster.
How Often?
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If you’re in good shape → do these every day.
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If you’re out of shape → start with 3 times a week.
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Do isometric holds twice a day (morning and night), with at least 6 hours between sessions.
How to Use This Plan
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Warm-Up & Cool-Down: Do these exercises before and after playing.
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Rehab: If you’re already hurting, follow this plan to heal your Achilles.
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Prevention: Even if you’re not in pain, these exercises prevent future injuries so you can keep playing longer.
Need Expert Help? Visit 417 Performance in Springfield, MO
If your Achilles pain isn’t improving, don’t wait until it gets worse. The expert sports chiropractors here at 417 Performance in Springfield, MO specialize in treating pickleball-related injuries. We provide hands-on treatment, personalized rehab plans, and expert advice to get you back on the court faster.
Why Choose 417 Performance?
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Specialists in sports chiropractic care and injury rehab
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Customized treatment plans for pickleball players
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Advanced techniques to speed up recovery and prevent re-injury
Located in Springfield, MO – serving local pickleball players with expert Achilles pain solutions.
Book an appointment today and get back to pain-free pickleball!
Get Back in the Game
Achilles pain doesn’t have to take you out of pickleball. With the right exercises, expert care, and smart training, you can heal, strengthen, and prevent future injuries.
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